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Good Living / Snack

Vegetarian Club Sandwich

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

Method

  • Preheat oven to 180* C (360* F) Fan.

For the tofu

  • Cut the tofu in to 8 pieces, each ½ cm thick.
  • Spread out the pieces of tofu in a baking pan lined with paper towels and cover with another layer of paper towels.
  • Place a similar sized baking pan over them and add a pot for weight.
  • Allow the tofu to drain for 1 hour.
  • In a bowl, combine the soy sauce, sesame oil, wine, water, garlic, ginger, chili paste and salt.
  • Add the corn starch and mix.
  • Pour half of the marinade in a 10x30 cm baking pan.
  • When the tofu has drained, carefully add them to the marinade one at a time.
  • Pour the remaining marinade over them, making sure it is evenly distributed.
  • Cover with plastic wrap and refrigerate for 6-8 hours.
  • When ready, remove plastic wrap and carefully transfer to a new baking pan lined with parchment paper.
  • Pour any remaining marinade over each piece of tofu.
  • Bake for 30-40 minutes.

For the avocado sauce

  • In a bowl, add the avocado flesh, olive oil, lime juice, salt and freshly ground pepper.
  • Mix and mash together with a fork.

For the club sandwich

  • Remove the flesh from an avocado. Thinly slice and cut slices in half.
  • Slice a tomato in to rounds.
  • Spread the slices of bread out on a clean working surface. There should be 3 slices for each club sandwich.
  • On the 1st slice of bread, spread 1 tablespoon of the avocado sauce, tomato slices, lettuce leaves and ¼ of the avocado slices.
  • On the 2nd slice of bread, spread 1 tablespoon of the avocado sauce also and add 2 tablespoons of coconut bacon and 2 pieces of tofu.
  • Place the 1st slice of bread over the 2nd and cover with the 3rd slice that is plain.
  • Your first club sandwich is ready.
  • Insert 4 sandwich sticks or toothpicks and cut in to 4 triangular pieces in a crisscross manner with a serrated knife.
  • Repeat the same process for the remaining 9 slices of bread to make 4 club sandwiches.
  • Serve with your choice of salad. 

 

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Nutritional
Chart

Nutrition information per portion

670
Calories (kcal)
34 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

37.0
Total Fat (g)
53 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

12.0
Saturated Fat (g)
60 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

57.0
Total Carbs (g)
22 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

11.0
Sugars (g)
12 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

20.0
Protein (g)
40 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

11.0
Fibre (g)
44 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

3.0
Sodium (g)
50 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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